6-Minute Ab Circuit | 6 Fast Exercises For Six Pack Abs
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- čas přidán 27. 08. 2024
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Train For Six Pack Abs: go.sixpackabs.c...
What's going on, guys? Thomas Delauer here with Six Pack Abs by Six Pack Shortcuts to bring you a six pack workout in just 6 minutes to help revolutionize the way you train your abs.
One full round, as I said, is just 6 minutes. If you still are good to go after round one, add in another round and make this a killer 12-minute ab circuit. Now, let's get going:
0:49 - Lying Figure Eights For 60-Seconds: While on your back, put your hands to your sides with palms planted flat on the ground. Lift your legs up as though you are performing leg raises, then begin drawing a figure-8 in the air with your legs.
Keep your back flat to the ground as well, making sure to not create an arch with your lower back. This way, you don't stress the lower back. An easy fix to this is squeezing your glutes throughout the movement. Go at your own pace, but do keep in mind that the slower you go, the harder it will be.
1:49 - Windshield Wipers for 60-Seconds: For the beginner variation, lay flat on your back with arms straight out at shoulder level; palms facing up to the ceiling. With your legs bent at the knee at a 90-degree angle, perform a leg raise and have your shins become parallel to the ground. Control this movement by focusing on carrying over your knees as far to one side as possible while keeping your back flat to the ground, then alternate to the other side.
The intermediate level variation would be identical, except with legs fully extended. This will increase the intensity.
The advanced variation incorporates a barbell and having your legs fully extended while doing windshield wipers. This locks your scapula in place, isolating the abs much more effectively.
2:49 - Lying Toe Touch Crossovers for 60-Seconds: Begin my laying flat on your back, legs extended out and just outside a hip's width and arms extend out up, just outside a shoulder's width.
Make sure to give a bit of an exhale at the top of the movement as the leg and arm come together. This will help to generate that separation between your abs to see all six of them.
3:49 - Dead Bugs for 60-Seconds: This will focus on the mind-muscle connection between your brain and your abs. This is crucial in having your body understand when to fire and contract the abs to build them.
The start position consists of laying flat on your back, both legs bent at 90-degree angles with shins parallel to the ground and arms extend straight forward with fingers pointed to the ceiling. Begin by extending your right leg to become fully straight, parallel to but not hitting the ground. The opposing left arm, while straight forward, will travel backward to be parallel with the floor as well.
By having an opposing leg travel simultaneously with an arm, you end up building the connectivity between your brain and your abs to signal them to contract and engage properly.
4:49 - Alternating Cross-Body Curls for 60-Seconds: While laying flat on your back, bend your legs to have your feet also flat to the floor. Imagine you are holding some kind of ball, then proceed to do a crunch up and to one side of your core. Alternate this movement between each side to sculpt all the abs.
A good tip to remember when doing this is remembering to touch the back of your right-hand touch the outside of your left leg and then alternate to have the back of the left-hand touch the outside of your right leg. If this isn't challenging enough, then actually use a medicine ball for the movement.
5:49 - Hollow Body Rock for 60-Seconds: You have two options for this move. Either, get into the stagnant position where you have your legs bent and in the air, upper back up off the ground, and hands to your side with palms touching the outside of your leg.
Or, get in the same position and actually proceed to rock back and forth. Now, this is a controlled rock, so don't imagine you're a human rocking chair.
Don't worry if you can't hold the move for the entire 60-seconds. Instead, go for 15-seconds at a time and take a short break, then get back to it. As you progress, this move will become much easier.
There you have it, guys - a quick, killer 6-minute six pack ab circuit you can do entirely at home with no equipment. What'd you think? Too easy? Are you still having difficulty with certain moves? Let us know in the comments below so we can keep cranking out important content for you guys.
And don't forget - Like, Share, and Subscribe to Six Pack Shortcuts.
We'll See You Next Time,
-Thomas
Lose Your Stubborn Belly Fat: go.sixpackabs.c...
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Six Pack Shortcuts & Abs After 40 Frequency? Daily or every other day?
Instead of using the bar for the windshield wipers laying down wouldn't it be better to use the pull up bar by hanging while doing the windshield wipers?
Six Pack Shortcuts & Abs After 40 e
This ab workout is absolutely brutal. I love it. Thank you for sharing.
This was a great one from my normal daily routine. Defiantly adding this in 2-3 times a week
im 13 and i do this 2 times a day🔥
Thanks, Thomas! This routine is very effective!!! :-)
Great video! Thanks for the tips!
killer! Great job explaining and putting the variations in.
will definitely give this a try
Thanks!
This one still kills me to this day lol
Nice Tips!!
I use this with Mark's. A 40 core set. It's good to change up. Thank you.
Excellent and great narrative!
grt video grt exercises....it work bro
nice vids
The thumbnail looks like the first time Eren transforms into a titan haha.
terry ervin XD agreed
This was great!
GREAT
great Video
that's a killer abs worked out.liked it bro .from Guyana.
How many sets of this is recommended?
Sweet vid
Thx sir
Any tips for what i can eat? im 16y old, im 184cm high and 67kg.
Should i get more weight on me or should i just stay where i am and go on low carb diet?
Hahaha I am also 16y 67 kg but 1.87 :p . Try not to eat junk food and not to gain any fat
I did this for 2 days and received so much energy from it. The only thing that stopped me was the pain
hello everyone ... this workout I've been doing for a while now it's 30 crunches 30 cross wrenches 20 leg raises 30 bicycle crunches 20heal touches 20 Superman and a one minute plank also two and a half mile and a 40 times each arm on a25 pound wait i just need to check my diet but is good to get ripped
when is the best time to do the ab workout?
I will do this, thank you for the advice (a runner, 140 weight, can't seems to gain muscles 🤔 maybe tonning it and eatting 5days a day could be a start) being the same weight and somewhat slim is just not doing it for me plus looking young(24), makes me wanting to transform my body 💪🏽☺✌🏽.
WichoManThe1st You should've started training at a younger age, also you might have a hard time gaining muscle cuz of low testosterone levels, if you dont sweat much thats the problem.
a cool guy why are you discouraging him? Your comment is useless.
WichoManThe1st Try and get a nutrition plan for muscle gaining. Also i recommend the channel athlean x he was also a hard gainer when he started working out and has a lot of videos about gaining weight.
nice thank you was looking for something like this for home.. and maybe on the weekends
Hey man! Can you fix my program?
Day1: chest/ tricep
Day2: back/bicep
Day3: shoulder/abs
Day4: calf/legs
I trained 1hour daily
Thanks!!!
Ana liezel Taracatac sure
Day1:
Day2:
Day3:
Day4:
i need a fix myself:
day 1: cardio 30mins/chest & tricep 75mins/abs 15mins
day 2: Shoulders & Back 75mins /abs 15mins
day 3: cardio 45mins / abs 75mins
day 4: calf/leg 2hrs
day 5: cardio 30mins / chest & biceps 75mins / abs 15mins
thanks
is this only how many rounds or even 1 atleast? begginer here
yeah
Great videos....I'm still chubby, my own fault lol
nicee
What r some good excercises to lose my love handles?
squats , deadlifts , overhead press, bench , power cleans , barbell rows, combined with caloric deficit
great video, I'll have too try this.
ripped
Hurts my back for days. What can I do?
koshar44 always try to keep your lower back on the ground for support. Also train your lower back. I had this problem too, after training my lower back the problem dissapeared. Hope this helps
If I do this every day, will I get a 6 pack?
FG Studios with nutrition and training 🙄
FG Studios no it's mostly about diet, you'll never have abs if you have a layer of fat covering them!
FG Studios Not necessarily. Not if you eat McDonalds every day too
Yes, given that you are lean enough.
Yes, of course, I know about the diet. I just wanted to know if 6 minutes it's enough😂😂
is there a video of losing love handles???
David James to lose them, lose fat.When you get under 10% bf they will be gone.You can also do obliques exercises that way you will develop muscles there and you will not store that much fat there
Do you need to train Abs every day?
Belfa official You should for the best result, also its best to do it in the morning before eating to lose excess fat if you have any.
Belfa official yes
Belfa official you can day yes day no day yes etc...
yes, its the best way
Belfa official You can have a break day
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